Tips to sleep

Do you have trouble sleeping, do you often wake up at night? If so, try the following tips.

• Takes care of the details of the room where you sleep, which is darkness, silence, a temperature where you feel comfortable.

• Sleeps between 6 and 8 hours, don't stay in bed more than eight hours.

• If you spend 30 minutes and you've not fallen asleep, get up from the bed and watch TV, read, get some (little active) activity out of the room for a while, not very long, and try to sleep again. Don't stay awake in bed for more than 30 minutes, if you have to get up 4 times throughout the night, do it, is very important that you get up and do not stay in bed if you are not able to go to sleep at that time. The first days are likely to just you sleep a few hours, but nothing happens, finally sleeping habits will be established gradually and all the effort will be compensated.

• Set a schedule to go to sleep and wake up. To get into this schedule perform the same (little active) activity always before going to sleep, for example to give yourself a shower, brush your teeth, or read and the same morning, do exercise when you wake up, prepare coffee, give yourself a shower. For example, if schedule you have established is from 00: 00 to 08:00 to 23:30 h., you start to read and 00: 00 h. going to bed to sleep and in the morning put the alarm clock at 08:00 h. and you wake up even if you've not slept enough hours and you sleep, get up at that hour, and performed the same activity each morning for example, you prepare coffee, give you a shower just to get up. Establish a fixed schedule to wake up every morning circadian rhythm strengthens and favors a quick initiation of sleep at night.

• Eat dinner 2 or 3 hours before going to sleep, it is not recommended to eat within 2 hours before going to bed. Take light meals at night and avoid consuming sweet energy foods at night, such as coffee, tea, cola, chocolate, sodas and drinks.

• Avoid taking a nap.

• No activities in bed how to read, watch TV, work on the computer. You must associate the bed with sleep, therefore it must be only for this activity. (You can have sexual intercourse in bed).

• Get exercise, avoid leading a sedentary life, continued exercise promotes deep sleep.

It is important to be patient, the changes do not occur in one day, but to get them you must be consistent and honest with yourself and carry out the advice that I have given.

A.P.M

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